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Energizing Snacks

By Jam Hops, 10/12/20, 1:45PM CDT


Our #jamily is back in school! With a very different back to school situation this year, it may mean your family and your athletes have differing mealtimes and snack times. What can you do to help them fuel their bodies with healthy snacks? Here are some ideas for snacks to energize your athlete after school, before dance class, or during gymnastics practice.

To snack smartly, include foods that contain carbohydrates for quick energy and protein to maintain energy and keep them feeling full longer. You can pair a food from the carbohydrate column and a food from the protein column to create a smart snack for your athlete. Get your athlete involved in their nutrition by letting them choose a creative snack combination!




  • Apple
  • Applesauce
  • Banana
  • Grapes
  • Berries



  • Green, red, or yellow peppers
  • Carrots
  • Cucumbers
  • Celery
  • Broccoli
  • Cauliflower



  • Whole-grain crackers (Triscuits, Kashi, etc.)
  • Whole grain bread
  • High fiber tortilla
  • Oatmeal
  • Pita chips
  • Granola
  • Granola bar
  • Cereal (mix with nuts for your own trail mix)
  • Graham crackers
  • Pretzels
  • Greek yogurt
  • Cheese and string cheese (reduced-fat mozzarella, cheddar, pepper jack, baby bell cheeses)
  • Low-fat Milk (Regular skim, 1%, 2% or Fairlife skim, 1%, 2%, or chocolate)
  • Cottage cheese
  • Eggs and egg whites
  • Peanut butter or nut butter
  • Hummus
  • Edamame (soybeans)
  • Beef or chicken jerky
  • Lean sandwich meats ( turkey, chicken, ham, or roast beef)
  • Bean-based soups


What is your athlete’s favorite energizing snack combinations? Post a picture of them refueling on social media and tag Jam Hops! We’d love to add more ideas and share them with our #jamily!

*inspiration from Christina Anderson RDN and The Gymnast Nutritionist